Monday, December 27
Saturday, December 25
Day: 476, Calories: 0, P90X Back & Biceps
 Log Entry | Daily Note: Merry Christmas. P90x was a total smoke out today. Upper body needs TLC after all the running. |
 Nutrition | 0 Calories |
 Workout | P90X Back & Biceps Status: Completed Total butt whipping. Been over six weeks. |
| Workout | P90X Ab Ripper Status: Completed |
Thursday, December 23
First 5K in 15 years
I did the Jingle Bell 5K last night. It was super fun. I like the night run with the party after. I got 60th place (top 6%) overall and 7 in age group with a 20:00 min time. That was my goal and is a PR (I think). I may have run a 5K faster in high school cross country, but I cannot remember. I was never all that fast. It was definitely my fastest 5K time as an adult.
I did pull my hamstring a little, but not too bad (see below).
Congrats at Shaheen and Coach Nick on kick butt PRs!
Here's the data:
5Ks are so different from Marathons. In fact, other than the fact that you are running, there is nothing in common. Here are my initial thoughts about it:
Pace: In the Marathon, you have to use your mind to deliberately control your pace in an effort to maintain energy levels. In the 5K, it is basically as fast as you can sustain. I think form plays a big role in the 5K, because if you can run clean and efficient, you can go a bit faster for the same oxygen consumption. There were moments last night where I felt like things were aligned well for a few minutes and then it got sloppy again. I need to learn how to stay in the groove better.
Fuel & Hydration: In the marathon, you have to consume lots of carbs before and during the race to have enough fuel to finish. In the 5K, you don't even think about it. I did not even take water at the stop. In fact, it is bad to eat before the race because of cramps.
Warm Up: You do not need a warm up before the marathon because you can really just use the first mile as a warm up. In the 5K, you really need to do 2ish miles accelerating up to 5K pace before to get warmed up to avoid injury. I did this, but it was too early and I was cool by race time. My hamstring pulled a bit in the first 100 yards because of this. Next time I am gonna warm up right to the start.
Breathing: In the marathon, you are no where near your VO2 limits. In fact, you are at a very comfortable breathing level the whole way. In the 5K, at least for me, this is the limiting factor. I was at my VO2 redline most of the way. It did seem controlled during the 2nd and 3rd miles and I was feeling super strong toward the finish. For me to get faster in 5K, I need to do more speed work and push out my VO2 limits. Breathing is such a mental block for me. There is a point where I know my body has more, but I hold myself back due to heavy breathing. This happened last night.
Fast Twitch vs. Slow Twitch: I don't know a lot about this, but I know I have much more developed slow twitch muscles than fast twitch. My 100 yd max speed is just over my 5K speed and should be much faster. This is because I don't do much track work and have focused on the marathon. Int he marathon, fast twitch do almost nothing for you, but they can really help in the 5K.
TL;DR: 5Ks can be a really great way to balance out your running journey and are a stark contrast to the marathon.
I did pull my hamstring a little, but not too bad (see below).
Congrats at Shaheen and Coach Nick on kick butt PRs!
Here's the data:
5Ks are so different from Marathons. In fact, other than the fact that you are running, there is nothing in common. Here are my initial thoughts about it:
Pace: In the Marathon, you have to use your mind to deliberately control your pace in an effort to maintain energy levels. In the 5K, it is basically as fast as you can sustain. I think form plays a big role in the 5K, because if you can run clean and efficient, you can go a bit faster for the same oxygen consumption. There were moments last night where I felt like things were aligned well for a few minutes and then it got sloppy again. I need to learn how to stay in the groove better.
Fuel & Hydration: In the marathon, you have to consume lots of carbs before and during the race to have enough fuel to finish. In the 5K, you don't even think about it. I did not even take water at the stop. In fact, it is bad to eat before the race because of cramps.
Warm Up: You do not need a warm up before the marathon because you can really just use the first mile as a warm up. In the 5K, you really need to do 2ish miles accelerating up to 5K pace before to get warmed up to avoid injury. I did this, but it was too early and I was cool by race time. My hamstring pulled a bit in the first 100 yards because of this. Next time I am gonna warm up right to the start.
Breathing: In the marathon, you are no where near your VO2 limits. In fact, you are at a very comfortable breathing level the whole way. In the 5K, at least for me, this is the limiting factor. I was at my VO2 redline most of the way. It did seem controlled during the 2nd and 3rd miles and I was feeling super strong toward the finish. For me to get faster in 5K, I need to do more speed work and push out my VO2 limits. Breathing is such a mental block for me. There is a point where I know my body has more, but I hold myself back due to heavy breathing. This happened last night.
Fast Twitch vs. Slow Twitch: I don't know a lot about this, but I know I have much more developed slow twitch muscles than fast twitch. My 100 yd max speed is just over my 5K speed and should be much faster. This is because I don't do much track work and have focused on the marathon. Int he marathon, fast twitch do almost nothing for you, but they can really help in the 5K.
TL;DR: 5Ks can be a really great way to balance out your running journey and are a stark contrast to the marathon.
Tuesday, December 21
5K Speed Test Tomorrow
I am running the jingle bell 5K tomorrow night and will use it as a first speed test to dial in my 5K pace. I am hoping to run a sub 20 min. That will be sub 6:25s.
Sounds fast to me. We will see.
Sounds fast to me. We will see.
Monday, December 20
I'm back - Finally
I had my first strong run since the marathon today. Put down a stack of sub 7:30s on an 8 mile tempo run.
I guess it just takes two full weeks to fully recover assuming you don't get injured. The funny thing about marathons is that you have to do a two week taper before and then a light two weeks after. So aside form the marathon itself, you do not have any really hard runs for about a month. On top of that, you have the muscle fatigue and minor damage from the marathon that sets you back a bit. The accumulation of the above factors feels like a 6 week set back. That is a hard pill to swallow considering I accomplished something that is supposed to be an indicator of fitness.
The next six weeks are about rebuilding upper body strength and conditioning and preparing to PR in the 1/2 marathon.
Next year, I will mentally prepare for this set back for the marathon and not let it surprise (and upset) me.
I guess it just takes two full weeks to fully recover assuming you don't get injured. The funny thing about marathons is that you have to do a two week taper before and then a light two weeks after. So aside form the marathon itself, you do not have any really hard runs for about a month. On top of that, you have the muscle fatigue and minor damage from the marathon that sets you back a bit. The accumulation of the above factors feels like a 6 week set back. That is a hard pill to swallow considering I accomplished something that is supposed to be an indicator of fitness.
The next six weeks are about rebuilding upper body strength and conditioning and preparing to PR in the 1/2 marathon.
Next year, I will mentally prepare for this set back for the marathon and not let it surprise (and upset) me.
Thursday, December 16
Sunday, December 12
Thoughts on Recovery
I have had a pretty slow recovery this past week from the Marathon. Part of it is my hip has been "cranky". My legs have been lethargic and heavy too. I did a 4 mile run on Friday and things were really stiff. Today (Sunday) I ran 6.8 and during the run, I felt rough too.
After the run today, I started feeling much better. In fact, for some reason, my hip totally stopped hurting.
Did I run through it? Is it behind me? Should I have run more last week? Who knows.
I am going to hit the track and hills this week and test the legs a bit more. We will see if I am out of the woods.
After the run today, I started feeling much better. In fact, for some reason, my hip totally stopped hurting.
Did I run through it? Is it behind me? Should I have run more last week? Who knows.
I am going to hit the track and hills this week and test the legs a bit more. We will see if I am out of the woods.
Friday, December 10
Great Advice From Coach Nick Pre Marathon (Forgot to Post)
Well, so far the weather looks perfect. Upper 30’s at the start and upper 40’s at the finish. Wind is pretty moderate and humidity is low. Now just prepare for the different phases of the race. The first 10 miles you will want to go too fast so you need to run this part with your “head”. Stay with the pace group. It is easy to feel good here and try and bank 2 min but don’t do it. It will cost you 6 minutes in the end. Miles 10-20 these miles are run with you “legs”. You should feel comfortable with the pace and you will worry about the last 6 miles. Don’t think about those miles and just concentrate on comfortable getting to mile 20. All those tough hill runs will make this possible. Now the last 10K. no way to say it but this is hard. Your legs will tired that is what you need to be ready for. You mind will be tired of working so hard to keep you motivated. You need to run this section with your “heart”. I always have to run this one mile at a time and sometimes I even break it down by ½ miles. Count them down. Good luck to both of you and I hope you have a great day. Pain is temporary but glory last forever.
First Cruise - Saiders Run
We had Roger, Matt and Scott. Everyone is signing up for the RnR 1/2. We will keep meeting on Fridays.
This was a much needed recovery run for me. Hip is still a little tender, but manageable. I will run again on Sunday and try 9-10.
This was a much needed recovery run for me. Hip is still a little tender, but manageable. I will run again on Sunday and try 9-10.
Wednesday, December 8
Day: 459, Calories: 400, P90X Shoulders & Arms
| Log Entry | Daily Note: First recovery workout today. Upper body strong, core medium, legs still timid. My left hip is still tender, but not bad. |
| Nutrition | 400 Calories 1 X 6 egg whites | 100 cals 1 X 1/4 cup cantaloupe | 100 cals ½ X 2 english muffins | 100 cals ½ X 1 cup oatmeal | 100 cals |
| Workout | P90X Shoulders & Arms Status: Completed |
| Workout | P90X Ab Ripper Status: Completed |
| Workout | Other (Use Note Field) Status: Completed 10 min elliptical. |
Sunday, December 5
2010 White Rock Marathon
What a day. I think I ran the best race I could have at this point in my life. Unfortunately, that did not include a Boston Qualifier (BQ). I missed by 4 minutes. That is the only bad news though.
A little background about Boston Qualification for non runners reading this: For a 40 year old male (me) to run Boston Marathon, they have to run a sub 3:20:59 on a certified course within 18 months of the Boston marathon. For me to hit that time, I need to run an average 7:38 minute per mile.
The biggest thing I learned today is the Marathon is largely about energy management. You burn up too much up front, you wont have enough at the end. If you don't go fast enough though, you will not make your time. There is a lot to this. It is important to fuel well before and during the race to keep glycogen stores in the blood and muscles topped off. But even with the best fueling, only the most elite athletes can make it to the end of a Marathon with any reserves. The story of my race today is about this struggle with energy management. I learned a lot today. We probably went out too fast early on and that left the tanks empty at the end. It is hard to know if you go out slower if you will have the energy to make it up later though. It is going to take me several more of these to get this figured out.
Here is a really cool graphical overview of my race.
The day went like this...
Dalton picked Blake and I up at at a chilly 6:30AM and we got Fair Park with just enough time to pee, bag check and get to the line. We started strong (maybe too strong) with a stack of sub 7:30s and two sub 7:20s (except for the first mile). Running through downtown was mostly downhill and exhilarating and it was very hard to keep speed in check. Here are the first 5 mile splits
1 07:55:00
2 07:22:00
3 07:26:00
4 07:17:00
5 07:16:00
Coach Nick Polito warned us not to go out too fast and I think this may have hurt us later. All through Mckinney and Turtle Creek, I would tap Dalton on the shoulder and give her a thumbs down signal to slow down and then we would speed back up. It was just as much my fault. There was one downhill just before Turtle creek where I really opened it up and probably hit a sub 6 pace for 300-400 yards. We were just feeling great.
It was fun seeing Sheri, the boys and Mom and Dad at mile 6. We were really confident and strong at that point. Dalton and I ditched our sweatshirts here as we were definitely warmed up even thought he temperature was still under 40 and it was windy.
Around Mile 7 my hip started hurting and got progressively worse until about mile 12. Around Mile 9 Dalton told me her hip hurt too and we chalked it up to sympathy pains. I remember doing a body check at 13 and I could no longer feel it. I am not sure if the endorphins were covering it up, or if it just said "OK, OK - I guess we are doing this. I will just shut up now."
Miles 6-10 are pretty tough. Lots of up and just a little down. I felt strong, but was feeling my first signs of fatigue around 10. Miles 6-10 were basically on BQ pace mostly because we were headed uphill:
6 07:34:00
7 07:33:00
8 07:46:00
9 07:41:00
10 07:29:00
Miles 11-13 are mostly downhill to the lake. Mile 11 was a quick 7:22 and then we slowed it a bit coming into the lake. We turned on to Lawther and saw the familiar view of White Rock and the steep hill at Tee Pee Hill. This is the first time I remember breaking pace deliberately and we took the hill slowly to keep the legs fresh. At the top of the hill we both ducked into the porta potties for a 20 second "power pee". Dalton was going so fast, I could hear her from next door. Even with the stop, we had a 7:48 mile.
11 07:22:00
12 07:48:00
13 07:40:00
It was nice getting our only break from running and I took my third GU here and was down to one in reserve. I was pretty much taking a GU every 3 miles and alternating water and Gatoraid at the water stations. We did great cruising through the stations without slowing down.
Once we crested Tee Pee hill, the north wind hit us. Dalton was wishing she had kept her sweatshirt and I was cooling off quick too.
At the halfway point, I remember feeling pretty good and now that my hip was not hurting, my confidence level went up. At this point, we had about 50 seconds in the bank and although I knew we would burn that on the Dolly Partons, I also was starting to feel like we had a real chance at BQ.
Around mile 14, the 3:20 pace group finally caught up to us. I was a little bummed about this. I was taking comfort up to here that as long as they were behind us we were safe. We locked into their pace through 14-18:
14 07:39:00
15 07:43:00
16 07:24:00
17 07:28:00
18 07:32:00
The pace group was not all that steady considering we were on flat White Rock at this point. The 7:24 at 16 was tough and this is where I started to get a little light headed. I saw Sheri again at 16 at the Bathhouse. She loaded me up with GU and a banana. The banana was a nice break from the GU.
When I go long distance, I get a mix of endorphin relief and light headedness. The combo makes me feel pretty drunk. From 16-20, it was like a 3 beer buzz, but later it got more intense.
The whole way down the east side of the lake the wind was to our backs and the sun was shining. I remember feeling great and the temperature being perfect. I am not sure if I ever even broke a sweat.
The dam was at mile 20 and I started to get mentally fuzzier. I stopped checking out the crowd and basically was focused on what was ahead. At the Winstead/Gaston turn, I saw Wes Roemer and he asked how I was doing. I told him I was a little light headed. I was actually at about a 5 beer buzz at this point.
As we approached the Hooters water station just before 21, I remember looking for the 3:20 pace group and saw them up ahead about 150 yards. I asked Dalton what she thought and she said she thought we were still just ahead of schedule. I remember thinking, "Oh Crap, we are right on schedule about to hit the final hills. Time to dig."
There is no nice way to put this. The Dolly Parton hills are hell. It is just relentless for over a mile between 21 and 22. Look what it did to my pace up to 22:
19 07:34:00
20 07:49:00
21 07:53:00
22 08:07:00
For the first time, we were over 8 minutes. I knew this would happen and our race plan called for making it up in the final four miles.
Dalton and I pride ourselves on our hill running skills and I think keeping it to an 8:07 today was respectable.
But...
With the hills behind us, I took my last GU, got my breathing stabilized said something encouraging to Dalton and then mentally told myself, "Dude, this is it. Put the hammer down and lets get this." So I literally gave it everything I had and felt like I was hauling butt only to look down at the GPS to see my pace still in the 8s. So I played some more mind games.
- "This will be over in 30 minute"
- "Don't be a wuss"
- "Dalton is gonna beat you"
- "Why are you holding back"
So I really pushed on. I was back in the 7s for a bit and looked around to discover I left Dalton. I was a little worried about leaving her and then I heard her say, "Mike, Just Go For It."
I kept pushing for another couple minutes and then my 5 beer buzz went to about 10 and I started to get a little tunnel vision - Mostly just wavy lines on the periphery.
I felt like I was really moving along just to see 8:30s on the watch. "Come on Mike. Almost there. Push." It is a weird feeling when your brain is telling your legs to do something and they just say NO.
The amazing thing is I was not in any pain and there were no cramps. I was just plain old out of gas.
Mile 23-25 were a real battle and the fade here is where I lost the BQ:
23 08:08:00
24 08:06:00
25 08:35:00
Dalton caught me at the beginning of Mile 26. I already knew I missed the BQ. I think she thought there was some way to still get it and she was kicking. She was really encouraging me and I love her for it. It killed me to say "This is all I got D. Go On!" I was glad to see her pick up the pace and get about 50-60 yards ahead at the finish. She got me by 18 seconds.
The last mile was a total blur. I know there were thousands of cheering fans and it was fun passing the hordes of 1/2 marathoners. I cannot imagine running a 1/2 marathon for 3+ hours.
As I came into fair park, I really tried to pick it up, but again, I was at max throttle around 8:50 at this point. And that is how I finished:
26 08:40:00
27 08:50:00
My final time was right at 3:25. Dalton's and my GPS said we went 26.46 Miles. I am wondering if the course was a bit long. It did not matter though. I was four minutes off pace. That would have gotten me to about 1 minute off pace, but not quite there.
I was a bit emotional at the finish for many reasons:
- I finished a marthon at 40 years old, after a heart attack and loosing 100 pounds last year.
- I beat my previous record I set in 1995 in Austin at a much faster course when I was 25 yrs old by 8 minutes.
- I feel like I ran the best race I could today and left nothing on the course.
- I know now that I can and will qualify for Boston. It just may take one or two more tries.
- Last year, I ran the 1/2 marathon in 2 hours and it kicked my butt. Our 1/2 marathon time in the marathon today was 1:39!
I am so proud of Dalton for crushing her previous best of 3:32 with an 7 minute PR. She ran a wonderful race and was a god send to have at my side. Thanks D!
I wanted to keep this post specifically about the race, but I will add one little side note. If you have never run and wonder why we do it, I can't speak for everyone, but for me it is very simple:
I marathon because it shows me that there is still possibility and triumph in life.
A little background about Boston Qualification for non runners reading this: For a 40 year old male (me) to run Boston Marathon, they have to run a sub 3:20:59 on a certified course within 18 months of the Boston marathon. For me to hit that time, I need to run an average 7:38 minute per mile.
The biggest thing I learned today is the Marathon is largely about energy management. You burn up too much up front, you wont have enough at the end. If you don't go fast enough though, you will not make your time. There is a lot to this. It is important to fuel well before and during the race to keep glycogen stores in the blood and muscles topped off. But even with the best fueling, only the most elite athletes can make it to the end of a Marathon with any reserves. The story of my race today is about this struggle with energy management. I learned a lot today. We probably went out too fast early on and that left the tanks empty at the end. It is hard to know if you go out slower if you will have the energy to make it up later though. It is going to take me several more of these to get this figured out.
Here is a really cool graphical overview of my race.
The day went like this...
Dalton picked Blake and I up at at a chilly 6:30AM and we got Fair Park with just enough time to pee, bag check and get to the line. We started strong (maybe too strong) with a stack of sub 7:30s and two sub 7:20s (except for the first mile). Running through downtown was mostly downhill and exhilarating and it was very hard to keep speed in check. Here are the first 5 mile splits
1 07:55:00
2 07:22:00
3 07:26:00
4 07:17:00
5 07:16:00
Coach Nick Polito warned us not to go out too fast and I think this may have hurt us later. All through Mckinney and Turtle Creek, I would tap Dalton on the shoulder and give her a thumbs down signal to slow down and then we would speed back up. It was just as much my fault. There was one downhill just before Turtle creek where I really opened it up and probably hit a sub 6 pace for 300-400 yards. We were just feeling great.
It was fun seeing Sheri, the boys and Mom and Dad at mile 6. We were really confident and strong at that point. Dalton and I ditched our sweatshirts here as we were definitely warmed up even thought he temperature was still under 40 and it was windy.
Around Mile 7 my hip started hurting and got progressively worse until about mile 12. Around Mile 9 Dalton told me her hip hurt too and we chalked it up to sympathy pains. I remember doing a body check at 13 and I could no longer feel it. I am not sure if the endorphins were covering it up, or if it just said "OK, OK - I guess we are doing this. I will just shut up now."
Miles 6-10 are pretty tough. Lots of up and just a little down. I felt strong, but was feeling my first signs of fatigue around 10. Miles 6-10 were basically on BQ pace mostly because we were headed uphill:
6 07:34:00
7 07:33:00
8 07:46:00
9 07:41:00
10 07:29:00
Miles 11-13 are mostly downhill to the lake. Mile 11 was a quick 7:22 and then we slowed it a bit coming into the lake. We turned on to Lawther and saw the familiar view of White Rock and the steep hill at Tee Pee Hill. This is the first time I remember breaking pace deliberately and we took the hill slowly to keep the legs fresh. At the top of the hill we both ducked into the porta potties for a 20 second "power pee". Dalton was going so fast, I could hear her from next door. Even with the stop, we had a 7:48 mile.
11 07:22:00
12 07:48:00
13 07:40:00
It was nice getting our only break from running and I took my third GU here and was down to one in reserve. I was pretty much taking a GU every 3 miles and alternating water and Gatoraid at the water stations. We did great cruising through the stations without slowing down.
Once we crested Tee Pee hill, the north wind hit us. Dalton was wishing she had kept her sweatshirt and I was cooling off quick too.
At the halfway point, I remember feeling pretty good and now that my hip was not hurting, my confidence level went up. At this point, we had about 50 seconds in the bank and although I knew we would burn that on the Dolly Partons, I also was starting to feel like we had a real chance at BQ.
Around mile 14, the 3:20 pace group finally caught up to us. I was a little bummed about this. I was taking comfort up to here that as long as they were behind us we were safe. We locked into their pace through 14-18:
14 07:39:00
15 07:43:00
16 07:24:00
17 07:28:00
18 07:32:00
The pace group was not all that steady considering we were on flat White Rock at this point. The 7:24 at 16 was tough and this is where I started to get a little light headed. I saw Sheri again at 16 at the Bathhouse. She loaded me up with GU and a banana. The banana was a nice break from the GU.
When I go long distance, I get a mix of endorphin relief and light headedness. The combo makes me feel pretty drunk. From 16-20, it was like a 3 beer buzz, but later it got more intense.
The whole way down the east side of the lake the wind was to our backs and the sun was shining. I remember feeling great and the temperature being perfect. I am not sure if I ever even broke a sweat.
The dam was at mile 20 and I started to get mentally fuzzier. I stopped checking out the crowd and basically was focused on what was ahead. At the Winstead/Gaston turn, I saw Wes Roemer and he asked how I was doing. I told him I was a little light headed. I was actually at about a 5 beer buzz at this point.
As we approached the Hooters water station just before 21, I remember looking for the 3:20 pace group and saw them up ahead about 150 yards. I asked Dalton what she thought and she said she thought we were still just ahead of schedule. I remember thinking, "Oh Crap, we are right on schedule about to hit the final hills. Time to dig."
There is no nice way to put this. The Dolly Parton hills are hell. It is just relentless for over a mile between 21 and 22. Look what it did to my pace up to 22:
19 07:34:00
20 07:49:00
21 07:53:00
22 08:07:00
For the first time, we were over 8 minutes. I knew this would happen and our race plan called for making it up in the final four miles.
Dalton and I pride ourselves on our hill running skills and I think keeping it to an 8:07 today was respectable.
But...
With the hills behind us, I took my last GU, got my breathing stabilized said something encouraging to Dalton and then mentally told myself, "Dude, this is it. Put the hammer down and lets get this." So I literally gave it everything I had and felt like I was hauling butt only to look down at the GPS to see my pace still in the 8s. So I played some more mind games.
- "This will be over in 30 minute"
- "Don't be a wuss"
- "Dalton is gonna beat you"
- "Why are you holding back"
So I really pushed on. I was back in the 7s for a bit and looked around to discover I left Dalton. I was a little worried about leaving her and then I heard her say, "Mike, Just Go For It."
I kept pushing for another couple minutes and then my 5 beer buzz went to about 10 and I started to get a little tunnel vision - Mostly just wavy lines on the periphery.
I felt like I was really moving along just to see 8:30s on the watch. "Come on Mike. Almost there. Push." It is a weird feeling when your brain is telling your legs to do something and they just say NO.
The amazing thing is I was not in any pain and there were no cramps. I was just plain old out of gas.
Mile 23-25 were a real battle and the fade here is where I lost the BQ:
23 08:08:00
24 08:06:00
25 08:35:00
Dalton caught me at the beginning of Mile 26. I already knew I missed the BQ. I think she thought there was some way to still get it and she was kicking. She was really encouraging me and I love her for it. It killed me to say "This is all I got D. Go On!" I was glad to see her pick up the pace and get about 50-60 yards ahead at the finish. She got me by 18 seconds.
The last mile was a total blur. I know there were thousands of cheering fans and it was fun passing the hordes of 1/2 marathoners. I cannot imagine running a 1/2 marathon for 3+ hours.
As I came into fair park, I really tried to pick it up, but again, I was at max throttle around 8:50 at this point. And that is how I finished:
26 08:40:00
27 08:50:00
My final time was right at 3:25. Dalton's and my GPS said we went 26.46 Miles. I am wondering if the course was a bit long. It did not matter though. I was four minutes off pace. That would have gotten me to about 1 minute off pace, but not quite there.
I was a bit emotional at the finish for many reasons:
- I finished a marthon at 40 years old, after a heart attack and loosing 100 pounds last year.
- I beat my previous record I set in 1995 in Austin at a much faster course when I was 25 yrs old by 8 minutes.
- I feel like I ran the best race I could today and left nothing on the course.
- I know now that I can and will qualify for Boston. It just may take one or two more tries.
- Last year, I ran the 1/2 marathon in 2 hours and it kicked my butt. Our 1/2 marathon time in the marathon today was 1:39!
I am so proud of Dalton for crushing her previous best of 3:32 with an 7 minute PR. She ran a wonderful race and was a god send to have at my side. Thanks D!
I wanted to keep this post specifically about the race, but I will add one little side note. If you have never run and wonder why we do it, I can't speak for everyone, but for me it is very simple:
I marathon because it shows me that there is still possibility and triumph in life.
Thursday, December 2
Three Days Out!
Let's see. I feel rested, but I am a bit restless from not working out although I am sleeping pretty well.
My hip seems mostly cleared up but I have not run on it yet.
I think I will do a short 2 mile run tomorrow morning.
I am starting loading tomorrow AM.
Dalton picks me and Blake up at 6:45 and we will drive down together.
It is nice having the blog to voice thoughts about this thing that is a really big deal to me, but not really to anyone else. ;)
My hip seems mostly cleared up but I have not run on it yet.
I think I will do a short 2 mile run tomorrow morning.
I am starting loading tomorrow AM.
Dalton picks me and Blake up at 6:45 and we will drive down together.
It is nice having the blog to voice thoughts about this thing that is a really big deal to me, but not really to anyone else. ;)
Monday, November 29
6 Days Out - Marathon Checklist
- Weather looks good - 40->60 partly cloudy
- Need to buy GUs and Bananas. I think I will take one GU/banana every 3 miles - That's6 GUs and 2 bananas
- Need to tell Sheri where to meet me with GU
- Need to coordinate logistics with Dalton - should pre-buy train tickets
- Shoes are ready
- Write Socks are ready
- Shorts are ready
- Will wear ball cap and sun glasses
- Bought technical shirt at Lukes
- GPS is set and charging
- Not going to bring iPhone
- Need to buy GUs and Bananas. I think I will take one GU/banana every 3 miles - That's6 GUs and 2 bananas
- Need to tell Sheri where to meet me with GU
- Need to coordinate logistics with Dalton - should pre-buy train tickets
- Shoes are ready
- Write Socks are ready
- Shorts are ready
- Will wear ball cap and sun glasses
- Bought technical shirt at Lukes
- GPS is set and charging
- Not going to bring iPhone
Sunday, November 28
Darn Hip
I am worried about my left hip. It has been hurting a little during runs for the last two weeks. I ran the Turkey Trot (8 miles) on Thursday and it flamed up a bit. I did three miles this morning and it was still there. The pain is not unbearable and is not affecting my form, but I am worried that late in the marathon it is going to become a problem.
I have decided to take it easy until the race and not run at all this week. I would rather do some short runs to stay sharp, but I think it is more important to get this hip thing cleared up.
*fingers crossed*
I have decided to take it easy until the race and not run at all this week. I would rather do some short runs to stay sharp, but I think it is more important to get this hip thing cleared up.
*fingers crossed*
Sunday, November 21
2 Weeks Out
I am getting psyched for the Marathon. This time, two weeks from now, we will know if all the preparation was worth it. I feel really great. Muscles are loose and I did a nice 10 miles with 4 at < MP today. I have almost no sense of pain or tightness. I will continue to taper for the next two weeks. Over the next two weeks, I will make sure I am eating and sleeping well and keeping stress down.
It feels like the only variable right now is weather. It was mid 70s this morning, but 30s on Friday. You never know in Dallas. I figure that as long as it is not rainy or too windy I can deal with any temp between 35 and 65 without a material difference in pace. I will just need to drink alot more if it is hotter.
I will do another Taper post next Sunday.
It feels like the only variable right now is weather. It was mid 70s this morning, but 30s on Friday. You never know in Dallas. I figure that as long as it is not rainy or too windy I can deal with any temp between 35 and 65 without a material difference in pace. I will just need to drink alot more if it is hotter.
I will do another Taper post next Sunday.
Thursday, November 18
Sailing Before + After...
Dad sent me this pic of me sailing before I lost weight...
I REALLY Don't want to go back there.
I REALLY Don't want to go back there.
Wednesday, November 17
Tuesday, November 16
Day: 437, P90X Chest and Back
| Workout | P90X Chest and Back Status: Completed Smoke out |
OMG - this was a total smoke out today. I have not been doing upper body because I have been focusing on running. The push ups and pulls ups totally ate my lunch. After the marathon I am doing a new P90X round to bring my upper body back into alignment.
Friday, November 12
Warning Signs @ 6:30 Pace
Last weekend at The Half and this morning, my left calf started "tweaking" when I got down in the mid 6 min pace. Dalton and I were pushing 6:30s for a while this morning and then I started to "tweak" in my right calf. I stopped for a minute and stretched and we were able to keep going at a strong 7:15 pace.
What I am finding is that my body (and calf) are happy above 7 min, but when I get into the 6 min range, I risk pulling/tearing. Dalton thinks that is my body saying "hey dude, you are not a 6:30 pacer yet, time to slow down." She also says that over time, these micro injuries are just the body's way of building to that next level.
That is music to my ears, because I want to be running mid 6 pace comfortably and injury free next year. For the next three weeks going into the Marathon, I am gonna keep it over 7 min pace and not test it. After the Marathon, I am going to start doing much more speed work and see if I can build out those mid 6 min muscles over the following 4 months leading up to Austin. I have a feeling that the SMU track and I will become close frenimies.
This will be an interesting next saga in my running journey and should teach me a ton about "grabbing that next gear."
What I am finding is that my body (and calf) are happy above 7 min, but when I get into the 6 min range, I risk pulling/tearing. Dalton thinks that is my body saying "hey dude, you are not a 6:30 pacer yet, time to slow down." She also says that over time, these micro injuries are just the body's way of building to that next level.
That is music to my ears, because I want to be running mid 6 pace comfortably and injury free next year. For the next three weeks going into the Marathon, I am gonna keep it over 7 min pace and not test it. After the Marathon, I am going to start doing much more speed work and see if I can build out those mid 6 min muscles over the following 4 months leading up to Austin. I have a feeling that the SMU track and I will become close frenimies.
This will be an interesting next saga in my running journey and should teach me a ton about "grabbing that next gear."
Wednesday, November 10
Proposed Map for new WW Marathon Course
I think I am going to like this course. I love the final down swiss and first. That is very flat. The Dolly Partons are late in the run, Not sure if that is good or not. I like that we will be with the 1/2 runners longer. I am hoping to pace the first 9 with Blake.
Tuesday, November 9
Great post from Blake's "competition" this weekend...
http://motivationmamadrama.blogspot.com/2010/11/131-at-13.html
Monday, November 8
Blake's this I believe paper...
“You have to wonder at times what you're doing out there. Over the years, I've given myself a thousand reasons to keep running, but it always comes back to where it started. It comes down to self-satisfaction and a sense of achievement. “- Steve Prefontaine, College and Olympic runner.
I believe in running. I believe in going the extra mile, literally.
Earlier this summer, I spent most of my days with a pull-up bar and a dumbbell. One early August morning, fifteen pounds lighter, I decided I was ready for a change in routine. I heard that my dad was training for the Boston Marathon. Boston Marathon!? This caught my attention and somewhat puzzled me, because before he hit the P90X workout regimen, exercise was the last priority in his life.
That morning, footsteps crept through my room. I see the rugged beard lean over my face. My dad whispered, “Blake, get up. Let’s go ten miles. I know you haven’t been doing a lot to train for cross country, but this will be good for you.” Ten miles? At my age? This guy is nuts. I took a few seconds to think more about it. What if I could do it? I envisioned myself crossing the ten mile marker. “Sure.”
Within five minutes, the rubber on my shoes was striking the black, cold concrete. Mile 1. This is easy-peasy. Only ten of these, no problem. My dad tells me that we are going all the way downtown. I look at the buildings and sky scrapers. Uh oh. Maybe I am not up for this after all.
The first mile ended with ease. I am slowly getting used to this pattern….Left, right, left, right, left. I was feeling strong, and now I had 2 miles under my belt. My dad and I chat back and forth for a long while. After a minute of the pace slowly accelerating, I ask my dad why we are speeding up. Apparently, marathon pace hurts.
Mile 3. This was the hardest mile yet. After warming up and getting used to the pace, my dad sped up. My chest slowly inflated and deflated, and I could see the condensation appear with every breath I took. My dad assured me that if I was starting to get scared about breathing too hard, it was just my brain telling me to stop, even though my body can do more than my synapses tell my body.
Mile 4. We finally reached a pace where we both could keep a constant rhythm. If my synapses ever told my body to stop, it was then. Why did I keep moving? At that point in the run, I had no idea. We were coming up on Lakewood, and our rhythm ended momentarily for the triumphant swig of water. Almost half way there.
Mile 5. This pace was comforting. My body finally convinced my brain that I could do it. Pain egressed from my core and my legs. My dad explained this phenomenon as a “runner’s high”, or an endorphin rush. The “physician” explained to me that my body released a hormone known as an endorphin throughout my bloodstream. It released pain and is considered a natural anti-depressant. I feel confident as Central Expressway comes into view.
Mile 6. We entered the Katy trail. The endorphins still overpowered any pain that I might have been experiencing. Bridges passed under my feet with ease. How was it that I was not tired? I was probably more tired at the beginning of the run as my dad dragged me out of bed on an early Saturday morning. My feet started to ache, but I kept going, because, well, it was all I could do.
Mile 7. Glimpses of green and silver buildings passed over the trees I ran. I was close, and I knew it. I was also exhausted. Every step came with the thought…How much farther until water? My endorphin rush had left me, and I was running on pure will power. Muscles constricted, muscles contracted. I thought I saw the end of the trail, but soon revealed a long bend in the trail. When is it over?
Mile 8. As I squinted, I finally saw the end of the trail. I can do this! Almost home! When I finally came past the last loop, I kept my eyes forward. I guess this is the key to being successful at anything... Looking forward. Because if you are only looking backwards, you’ll never see how far you could have gone. Possibilities lie in the future and not the past.
Mile 9. The pain rushing in my muscles and lungs was a small pittance compared to the awesome sense of achievement of finally seeing downtown Dallas. My dad told me I had to run into Victory Plaza. (I know why they call it Victory Plaza now.)
Mile ten. When I saw the AT&T sign, I let myself accelerate, until I was running a full on sprint. Stone beneath my feet and pain within my lungs, but I reached it, and I threw my hands in the air celebrating myself.
Why was I so proud of myself? I understood that many people run this distance or farther every day. Why was I proud? In the time I could have spent sleeping, I accomplished something that I never in my dreams believed I could do. I learned that I, Blake, could do anything that I truly work at, be it running or math or basketball or science. You can only achieve while looking forward. I believe in running. I believe that running allows one to test your body to the fullest capacity. I believe that running shows me that determination, hard work, and devotion can all lead toward the highest level of success and achievement. Possibilities… This I believe…
- Blake Bordelon
I believe in running. I believe in going the extra mile, literally.
Earlier this summer, I spent most of my days with a pull-up bar and a dumbbell. One early August morning, fifteen pounds lighter, I decided I was ready for a change in routine. I heard that my dad was training for the Boston Marathon. Boston Marathon!? This caught my attention and somewhat puzzled me, because before he hit the P90X workout regimen, exercise was the last priority in his life.
That morning, footsteps crept through my room. I see the rugged beard lean over my face. My dad whispered, “Blake, get up. Let’s go ten miles. I know you haven’t been doing a lot to train for cross country, but this will be good for you.” Ten miles? At my age? This guy is nuts. I took a few seconds to think more about it. What if I could do it? I envisioned myself crossing the ten mile marker. “Sure.”
Within five minutes, the rubber on my shoes was striking the black, cold concrete. Mile 1. This is easy-peasy. Only ten of these, no problem. My dad tells me that we are going all the way downtown. I look at the buildings and sky scrapers. Uh oh. Maybe I am not up for this after all.
The first mile ended with ease. I am slowly getting used to this pattern….Left, right, left, right, left. I was feeling strong, and now I had 2 miles under my belt. My dad and I chat back and forth for a long while. After a minute of the pace slowly accelerating, I ask my dad why we are speeding up. Apparently, marathon pace hurts.
Mile 3. This was the hardest mile yet. After warming up and getting used to the pace, my dad sped up. My chest slowly inflated and deflated, and I could see the condensation appear with every breath I took. My dad assured me that if I was starting to get scared about breathing too hard, it was just my brain telling me to stop, even though my body can do more than my synapses tell my body.
Mile 4. We finally reached a pace where we both could keep a constant rhythm. If my synapses ever told my body to stop, it was then. Why did I keep moving? At that point in the run, I had no idea. We were coming up on Lakewood, and our rhythm ended momentarily for the triumphant swig of water. Almost half way there.
Mile 5. This pace was comforting. My body finally convinced my brain that I could do it. Pain egressed from my core and my legs. My dad explained this phenomenon as a “runner’s high”, or an endorphin rush. The “physician” explained to me that my body released a hormone known as an endorphin throughout my bloodstream. It released pain and is considered a natural anti-depressant. I feel confident as Central Expressway comes into view.
Mile 6. We entered the Katy trail. The endorphins still overpowered any pain that I might have been experiencing. Bridges passed under my feet with ease. How was it that I was not tired? I was probably more tired at the beginning of the run as my dad dragged me out of bed on an early Saturday morning. My feet started to ache, but I kept going, because, well, it was all I could do.
Mile 7. Glimpses of green and silver buildings passed over the trees I ran. I was close, and I knew it. I was also exhausted. Every step came with the thought…How much farther until water? My endorphin rush had left me, and I was running on pure will power. Muscles constricted, muscles contracted. I thought I saw the end of the trail, but soon revealed a long bend in the trail. When is it over?
Mile 8. As I squinted, I finally saw the end of the trail. I can do this! Almost home! When I finally came past the last loop, I kept my eyes forward. I guess this is the key to being successful at anything... Looking forward. Because if you are only looking backwards, you’ll never see how far you could have gone. Possibilities lie in the future and not the past.
Mile 9. The pain rushing in my muscles and lungs was a small pittance compared to the awesome sense of achievement of finally seeing downtown Dallas. My dad told me I had to run into Victory Plaza. (I know why they call it Victory Plaza now.)
Mile ten. When I saw the AT&T sign, I let myself accelerate, until I was running a full on sprint. Stone beneath my feet and pain within my lungs, but I reached it, and I threw my hands in the air celebrating myself.
Why was I so proud of myself? I understood that many people run this distance or farther every day. Why was I proud? In the time I could have spent sleeping, I accomplished something that I never in my dreams believed I could do. I learned that I, Blake, could do anything that I truly work at, be it running or math or basketball or science. You can only achieve while looking forward. I believe in running. I believe that running allows one to test your body to the fullest capacity. I believe that running shows me that determination, hard work, and devotion can all lead toward the highest level of success and achievement. Possibilities… This I believe…
- Blake Bordelon
That's what I have been saying...
At the end of the day, it is calories in vs. calories out. If you eat 2000 and burn 2500 you will loose weight. It doesn't matter what he calories are.
All this fat free, gluten free, high carb, low carb, high fiber, paleo stuff is BS if your goal is to loose weight.
http://www.cnn.com/2010/HEALTH/11/08/twinkie.diet.professor/index.html?hpt=T2
All this fat free, gluten free, high carb, low carb, high fiber, paleo stuff is BS if your goal is to loose weight.
http://www.cnn.com/2010/HEALTH/11/08/twinkie.diet.professor/index.html?hpt=T2
Big Weekend for Bordelon's!
I am reflecting on a pretty amazing athletic weekend for my family.
SHERI:
Let's start with Sheri. She walked 60 miles over three days to raise money for Breast Cancer research. That is a really long way to go and she did it without any training. She sure has some serious blisters to show for her effort, but otherwise, she is upbeat and already signed up for next year. Sheri is not the sappy type and does not really show her emotions much, but I could tell that she had a really deep feeling of accomplishment and satisfaction for raising $5000 and completing the walk.
Sheri at 3-Day:
.JPG)
Closing Ceremonies:
GRANT:
Then there is Grant. He is an amazing Right Guard in football. Every game he leaves nothing on the field and completely annihilates anyone with the ball. He got 6 sacks on Saturday and does an amazing job on heads up tackling. I love watching him Pull on the option. He leaves a path of destruction for the ball carrier to run through.
JAYCE:
Jayce has become a football star too. He is on offense and caught several hard throws and has started running the ball. He is a bit bigger than the other kids and is kind of intimidating coming down the field. He has improved a ton this year and I think he will follow in Grants footsteps in coming years.
Now to the 1/2 Marathon. Blake and I ran the DRC Half this weekend.
MIKE:
This was a tune up race for me as I am finishing up my training for the White Rock Marathon. I planned to run the race in 1:37. That would have been a 7:24 pace (about ten seconds per mile faster than my Marathon Pace). I ran a 7:12 pace and finished in 1:34. I looked back at my 2005 finish time for the same race and I ran a 2:07. So I am five years older and ran 33 minutes faster. That means in 5 more years, I will run a... ;)
Anyhow, the race was a real confidence booster for me and I am feeling confident that if I am injury free, well fueled and the weather is good, I should be able to Boston Qualify on Dec 6. Here are my stats from the run:
Cruising Along:
BLAKE:
Blake was an absolute animal at the race. He has turned into such a spiritual runner. He tells me running is how he is fining out what he is capable of. I printed out a 7:45 pace band for him to track his splits each mile. He said up until mile 9 he was within 10 seconds of the goal pace. That alone shows maturity and poise to be able to nail your goal pace like that. Then he decided he felt good enough to open it up a bit and dropped the hammer. The last four miles were a work of art as he pushed into the 7:40s to finish with an overall of 1:44 (a minute faster than goal pace). The amazing thing is the kid is 13 years old. The end result was a first place and a huge feeling of accomplishment.
Blake with Running Buddies Zack and Paint:
Blake near Finish (serious determination):
Blake getting his 1st place medal (The Stars Dancers were icing on the cake):
SHERI:
Let's start with Sheri. She walked 60 miles over three days to raise money for Breast Cancer research. That is a really long way to go and she did it without any training. She sure has some serious blisters to show for her effort, but otherwise, she is upbeat and already signed up for next year. Sheri is not the sappy type and does not really show her emotions much, but I could tell that she had a really deep feeling of accomplishment and satisfaction for raising $5000 and completing the walk.
Sheri at 3-Day:
.JPG)
Closing Ceremonies:
GRANT:
Then there is Grant. He is an amazing Right Guard in football. Every game he leaves nothing on the field and completely annihilates anyone with the ball. He got 6 sacks on Saturday and does an amazing job on heads up tackling. I love watching him Pull on the option. He leaves a path of destruction for the ball carrier to run through.
JAYCE:
Jayce has become a football star too. He is on offense and caught several hard throws and has started running the ball. He is a bit bigger than the other kids and is kind of intimidating coming down the field. He has improved a ton this year and I think he will follow in Grants footsteps in coming years.
Now to the 1/2 Marathon. Blake and I ran the DRC Half this weekend.
MIKE:
This was a tune up race for me as I am finishing up my training for the White Rock Marathon. I planned to run the race in 1:37. That would have been a 7:24 pace (about ten seconds per mile faster than my Marathon Pace). I ran a 7:12 pace and finished in 1:34. I looked back at my 2005 finish time for the same race and I ran a 2:07. So I am five years older and ran 33 minutes faster. That means in 5 more years, I will run a... ;)
Anyhow, the race was a real confidence booster for me and I am feeling confident that if I am injury free, well fueled and the weather is good, I should be able to Boston Qualify on Dec 6. Here are my stats from the run:
Cruising Along:
BLAKE:
Blake was an absolute animal at the race. He has turned into such a spiritual runner. He tells me running is how he is fining out what he is capable of. I printed out a 7:45 pace band for him to track his splits each mile. He said up until mile 9 he was within 10 seconds of the goal pace. That alone shows maturity and poise to be able to nail your goal pace like that. Then he decided he felt good enough to open it up a bit and dropped the hammer. The last four miles were a work of art as he pushed into the 7:40s to finish with an overall of 1:44 (a minute faster than goal pace). The amazing thing is the kid is 13 years old. The end result was a first place and a huge feeling of accomplishment.
Blake with Running Buddies Zack and Paint:
Blake near Finish (serious determination):
Blake getting his 1st place medal (The Stars Dancers were icing on the cake):
Go Bordelon Family! Go!!!
Monday, October 25
Notes on Long Run - Cramping Lesson
I went 23 miles on Saturday and felt great. It was a bit hot and humid and I really sweated. The last two miles were very hilly and I started to cramping a bit. I did some reading and it looks like that is easily fixed with bananas and Gatoraid (potassium and salt). I had neither on the run on Saturday. I will make sure I eat at least 3 bananas on race day and drink Gatoraid at each water stop.
Other than that, I felt strong and had some nice 7:30-7:40 miles pretty late in the run.
Other than that, I felt strong and had some nice 7:30-7:40 miles pretty late in the run.
Thursday, October 14
Give Me A Break So I Can Rock!
I got sick this week and have decided to take it easy and not jump back into working out. This got me thinking about breaks. I have been obsessive about not missing workouts or runs over the last 400 days. At some point, this takes a physical and mental toll. I bet my performance over the last month has been sub-optimal due to forcing myself through workouts even though I was tired or in some cases borderline injured.
These last 4 days of chilling out have let my muscles all get nice and recovered and for the first time in a long time, nothing is sore at all. It feels kind of weird to be honest.
I have two fitness goals that are sort of at odds. One is to merely maintain my weight and general shape/fitness level. I think I could achieve that by just doing 2 runs, 1 resistance and 1 yoga workout per week and take three days off. Because of my stupid metabolism, I will have to really watch my caloric intake on off days.
The other goal is this Boston qualifier goal. I have 7 week until White Rock Marathon. My goals is to run a sub 3:20. That comes to a 7:38 pace. That sounds very doable to me, but realistically, I need to shoot for a 7:30 moving pace to account for water, pee and other slow downs.
So, I think this week was good for me to get mentally and physically reset. The timing was good because I can now focus on running for the next 6 weeks and focus on staying healthy and fast.
I am going to limit my weeks to 4 runs per week and at least one yoga and resistance workout. The key is to maintain the base I have earned, up my speed a little and NOT GET INJURED. In fact, I want to make sure that there are no more tweaks or major aches.
Here is my 3-4 run per week plan to hit the BQ (Boston Qualification):
These last 4 days of chilling out have let my muscles all get nice and recovered and for the first time in a long time, nothing is sore at all. It feels kind of weird to be honest.
I have two fitness goals that are sort of at odds. One is to merely maintain my weight and general shape/fitness level. I think I could achieve that by just doing 2 runs, 1 resistance and 1 yoga workout per week and take three days off. Because of my stupid metabolism, I will have to really watch my caloric intake on off days.
The other goal is this Boston qualifier goal. I have 7 week until White Rock Marathon. My goals is to run a sub 3:20. That comes to a 7:38 pace. That sounds very doable to me, but realistically, I need to shoot for a 7:30 moving pace to account for water, pee and other slow downs.
So, I think this week was good for me to get mentally and physically reset. The timing was good because I can now focus on running for the next 6 weeks and focus on staying healthy and fast.
I am going to limit my weeks to 4 runs per week and at least one yoga and resistance workout. The key is to maintain the base I have earned, up my speed a little and NOT GET INJURED. In fact, I want to make sure that there are no more tweaks or major aches.
Here is my 3-4 run per week plan to hit the BQ (Boston Qualification):
- Week 1
- 10 Mile Hill
- 8 Mile Loop
- 2 Mile Cross Country Race (Speed Work)
- Yoga
- Week 2
- 24 Mile @ MP (Need a Buddy)
- 8 Mile Recovery
- 2 Mile Cross Country Race
- Yoga
- Core Resistance
- Week 3
- 10 Mile Hill
- 12 Mile Big Loop or Downtown Run
- Track with Nick's group (Speed)
- Yoga
- Chest and Back and Abs
- Week 4
- 22 Mile LSD (Need a Buddy)
- 6 Mile Recovery Run
- Bike Ride
- Yoga
- Week 5
- 10 Mile Hill
- Ft. Worth 13.1
- 5 mile recovery
- Yoga
- Core Resistance
- Week 6
- 12 Mile LSD
- 5 Mile 70-80% MP
- Turkey Trot
- 20-30 mile Bike Ride
- Yoga
- Week 7 (Taper)
- Need to figure this one out
Day: 404, Calories: 750
| Log Entry | Daily Note: Back to 80%. Will take today off and try a run tomorrow. |
| Nutrition | 750 Calories Eggs and toast 150 Yogurt 80 Pork TL 300 Popcorn 100 Pine apple 100 |
Wednesday, October 13
Day: 403, Calories: 1630
| Nutrition | 1630 Calories 1 X 6 egg whites | 100 cals 1 X 8 oz. non fat plain yogurt | 120 cals ½ X 1.5 oz. low fat cheese | 60 cals 1 X 1 medium apple | 100 cals 2 X 3 oz. pork tenderloin | 200 cals 1 X Small Protien Bar | 200 cals ½ X 2 slices bread (wheat, rye, etc) | 100 cals Chinese 800 |
Geez!
The last few days has been rough. Last Friday we bought the house next store as an investment property and have been working through closing and renovations. Between Friday, Sat and Sunday, I did about 25 hours of heavy manual labor taking out the bath and kitchen and laying tile, sanding floors and getting fencing and such ordered.
On Sunday morning, I ran 20 miles with Pete. Then on Monday I got hit with a stomach virus and was laid out for two days. I am finally back with the living. I think I will take it easy today and tomorrow and then try out a run on Friday with Scott.
On Sunday morning, I ran 20 miles with Pete. Then on Monday I got hit with a stomach virus and was laid out for two days. I am finally back with the living. I think I will take it easy today and tomorrow and then try out a run on Friday with Scott.
Sunday, October 10
Day: 400, Calories: 0, Distance Running
| Nutrition | 0 Calories Pigged out to dig out of 3500 cal workout. |
| Workout | Distance Running Status: Completed 20 miles with pete |
| Workout | Other (Use Note Field) Status: Completed Home improvement 8 hours. |
Friday, October 8
Blake's new PR at CC Meet last night!
Blake tied me last night at the cross country meet. We both ran 13:30. That is a PR for us. I was at red line so I know he was really pushing it. I am very proud of his progress from running 20s last year.
That course forces up your VO2 in the first 2 minutes and and you never come down.
That course forces up your VO2 in the first 2 minutes and and you never come down.
Wednesday, October 6
Day: 396, Calories: 2310, P90X+ Interval X Plus
| Nutrition | 2310 Calories ½ X 6 egg whites | 50 cals ½ X 8 oz. non fat plain yogurt | 60 cals 1 X 1 medium grapefruit | 100 cals ½ X 1 cup oatmeal | 100 cals ½ X 2 slices bread (wheat, rye, etc) | 100 cals Chicken salad 500 1 X 1 medium apple | 100 cals Chili 500 Nuts 400 Apple 100 Snacks 300 |
| Workout | P90X+ Interval X Plus Status: Completed With Angie |
A little Wednesday Perspective
you already have the life you want
How many people you know are satisfied with their life? Anyone? Bueller?
I think most Americans are trained from birth to be fundamentally unfulfilled. I am not sure if this is the natural order of things. There is no material thing that will make you fundamentally happier or healthier.
Anyhow, I don't have all the answers, but I know this article rings true for me.
Happy Wednesday!
How many people you know are satisfied with their life? Anyone? Bueller?
I think most Americans are trained from birth to be fundamentally unfulfilled. I am not sure if this is the natural order of things. There is no material thing that will make you fundamentally happier or healthier.
Anyhow, I don't have all the answers, but I know this article rings true for me.
Happy Wednesday!
Monday, October 4
Day: 394, Calories: 2130, P90X Back & Biceps
| Log Entry | Daily Note: Traveling to IN today. I need to take it easy on the legs for a couple days. Left calf still tweaky. |
| Nutrition | 2130 Calories 1 X 6 egg whites | 100 cals 1 X 8 oz. non fat plain yogurt | 120 cals ½ X 1.5 oz. low fat cheese | 60 cals ½ X 12 crackers | 100 cals 1 X 1 oz. dried fruit | 100 cals ½ X 2 slices turkey bacon | 50 cals ½ X 2 slices bread (wheat, rye, etc) | 100 cals 2 X 1 oz. nuts | 400 cals 1 X 1 medium apple | 100 cals 1 X 1 cup whole grain cereal | 200 cals 1 X 3 oz. fish or shellfish | 100 cals 2 X 1 cup cooked veggie juice | 100 cals Pad See Ewe 600 |
| Workout | P90X Back & Biceps Status: Completed |
| Workout | P90X Ab Ripper Status: Completed |
Sunday, October 3
Day: 395, Calories: 1620, P90X Rest
| Log Entry | Daily Note: I am up a few lbs today. Not sure why. Need to lean up over the next week. |
| Nutrition | 1620 Calories 1 X 1 cup whole grain cereal | 200 cals Veggie subway 500 1 X 8 oz. non fat plain yogurt | 120 cals Chili and cornbread 500 Cheese and cracker 100 1 X 3 cups light popcorn | 100 cals |
| Workout | P90X Rest Status: Completed |
Saturday, October 2
15K PR - 2nd in Clydesdale
Had a good 15K DRC loop race today. Broke my PR by 3 minutes. I felt really strong until the last mile and my left calf got a little tweaky. I had to slow down a bit.
Blake, Paint, and Zac got 1-3 and all ran sub 80 minutes.
Finally some cooler weather.
Overall... Great Race Day!
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Blake, Paint, and Zac got 1-3 and all ran sub 80 minutes.
Finally some cooler weather.
Overall... Great Race Day!
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Friday, October 1
Day: 391, Calories: 1500, P90X Rest
| Nutrition | 1500 Calories 1 X 6 egg whites | 100 cals Soup150 Cheese crackers 300 2apples 200 Steak sweet potato cressant 500 Pine apple 100 Yogurt 100 Popcorn 100 |
| Workout | P90X Rest Status: Completed Rest up for 15 k race tomorrow. |
Thursday, September 30
Day: 390, Calories: 2000, Distance Running
| Nutrition | 2000 Calories Eggs 100 Go lean 100 Chili 300 Pear 100 Apple 100 Nuts 200 Sweet potato 200 Subway 700 Nuts 200 |
| Workout | Distance Running Status: Completed 6 miles. |
Tuesday, September 28
Day: 388, Calories: 1800, P90X+ Upper Plus
| Nutrition | 1800 Calories 1 X 1 oz. nuts | 200 cals 1 X 2 slices bread (wheat, rye, etc) | 200 cals 1 X 6 egg whites | 100 cals 1 X 1 medium apple | 100 cals 2 X 1 cup whole grain cereal | 400 cals Tomato soup 350 Meatloaf and veggies 500 |
| Workout | P90X+ Upper Plus Status: Completed |
| Workout | Interval Run-Sprints Status: Completed 4 mile with cc team. |
Monday, September 27
Day: 387, Calories: 1750, Rest Day
| Nutrition | 1750 Calories Oatmeal 100 Grapefruit 50 Raisin 100 Pb 200 Nuts 250 Pork and rice 300 Cheese 50 Apple 100 Pear 100 More pork and rice 400 Veggies 100 |
| Workout | Rest Day Status: Completed |
First 20 miler in 15 years
Ran this one with Pete. Felt really great and we really covered some ground. It was like a mini marathon course. I plan to do another 20 in two weeks and then step up to 24.
Now for some speed and hill work.
Now for some speed and hill work.
Saturday, September 25
Day: 385, Calories: 2000, P90X Chest and Back
| Nutrition | 2000 Calories Shake 300 Thai 600 Breakfast for dinner 700 Nuts and apples 400 |
| Workout | P90X Chest and Back Status: Completed |
Friday, September 24
Day: 384, Calories: 1920, Yoga - Hot/Bikram
| Log Entry | Daily Note: Starting to feel better. Looking forward to run with pete on Sunday. |
| Nutrition | 1920 Calories 1 X 6 egg whites | 100 cals 1 X 2 slices turkey bacon | 100 cals 2 X 1 medium whole wheat bagel | 400 cals 1 X 1 oz. nuts | 200 cals 1 X 1 cup beans | 200 cals 1 X 1 medium apple | 100 cals 1 X 1 medium grapefruit | 100 cals ½ X 1.5 oz. low fat cheese | 60 cals 2 X 3 oz. fish or shellfish | 200 cals ½ X 8 oz. non fat plain yogurt | 60 cals 1 X 1 medium apple | 100 cals 1 X 1 tbsp Healty Oil (canola, olive, flaxseed) | 100 cals 1 X 1 cup whole grain cereal | 200 cals |
| Workout | Yoga - Hot/Bikram Status: Not Complete Sunstone with AK. |
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